Cuntada kuu haysan doonta oo buuxisa
Ma jirto wax diidaya in khudaarta ay nagu caafimaad qabaan. Cilmi-baaristu waxay muujisay in cunidda cuntada ay hodan ku yihiin khudaarta ayadoo qayb ka ah guud ahaan cuntooyinka caafimaadka leh ay yareyn karaan halista cudurka wadnaha, kansarka, nooca 2aad ee sonkorowga iyo cayilka. Cunto khudradeed oo hodan ah ayaa sidoo kale kaa caawin karta hoos u dhigidda cadaadiska dhiigga .
Khudaarta cagaaran waa nafaqo cufan leh oo leh fitamiino, macdano, cudur ku lid ah antioxidants iyo fiber.
Fiber waa nafaqo muhiim ah marka ay timaado maareynta miisaanka iyo sokorowga . Fiber wuxuu kaa caawinayaa inuu kaa dhergo, buuxiyo kolesteroolka wadnahaaga wuxuuna kaa caawin karaa inaad ku hagaajiso sonkorta dhiigga adoo gaabinaya dheefshiidka. Mid ka mid ah siyaabaha ugu fiican ee loo kordhin karo fiyuusigaaga foormaatka waa in la kordhiyo qaadashada cuntada khudradda ah , khudaarta cagaarka ah ee aan fiicnayn.
Khudaarta aan cidhiidhi lahayn waxaa ku jira qiyaastii 25 kalori, 0 g dufan, 5-6 g carbohydrate, 3 g fiber, iyo 0.5-2 g borotiinka 1/2 koob oo la kariyey ama 1 koob ceeriin (aan lahayn dufan dheeraad ah). Intaa waxaa dheer in ay noqdaan kaloori yaryar, iyo cunto carbohydrate oo hooseeya, khudrado aan cidhiidhi ahayn ku dar dhar, dhadhan, bulk, iyo midab qani ah mid kasta oo cunto ah. Markaad awooddo, ujeeddadee inaad sameyso 1/2 saxaradaada aan khudreynin.
Khudaarta noocee ah ayaa loo tixgaliyaa inay noqdaan kuwa aan xishood lahayn?
- Artichoke
- Quluubta is-qabsiga
- Asparagus
- Caleemaha Bamboo
- Digirta (cagaarka, caanaha, Talyaaniga - ha ku wareersan dhuxul - digir caddaan ah, digir dheere ah, digir madow, iwm)
- Foosto Bean
- Sprouts Brussels
- Brokoli
- Kaabashka (cagaar, shimbir, shiinees, casaan)
- Karootada (xusuusta: 1 karootada ilmaha waa qiyaastii 1 g oo ah karbohidrat)
- Gawsoorka
- Celery
- Chicory
- Chayote
- Coleslaw (baakadeyn, dhar la'aan)
- Cucumber
- Løndag
- Daikon
- Eggplant
- Greens (qoorta, kale, shaararka, dabocase)
- Qalbiyada jirridda
- Jicama
- Kohlrabi
- Leeks
- Lettuce: Dhamaan, ciriiri, caleen, burqada baraf, Romaine
- Mushrooms
- Cagaarka qasabka ah
- Okra
- Basasha
- Meelaha hilibka lo'da
- Meelaha (noocyada oo dhan)
- Radishes
- Rutabaga
- Cagaarka Salad (chicory, jimicsi, escarole, salad, romaine, isbinaajka, arugula, radicchio, watercress)
- Digirta cagaarka ama digirta digirta
- Naqshad
- Sprouts
- Squash (cushaw, summer, crookneck, spaghetti, zucchini)
- Digirta sonkorta leh
- Chard Swiss
- Digirta istiraatiijiga ah
- Yaanyo
- Gacmaha
- Xabashadaha biyaha
- Zucchini
Maxay tahay inaad ka fekerto goorta aad iibsaneyso?
- Haddii ay macquul tahay soo iibsasho soo saarka ah ee xilli-ciyaareedka. Ma ahan kaliya inaad kaydiso lacag laakiin inaad yareeyso cagahaaga ku daabacan adigoo iibsanaya wax soo saarka maxalliga ah. Wakhti yar ayay ku qaadatay safar, sidoo kale dhadhanka ayaa fiicnaa.
- Ka feker inaad iibsato qaababka dabiiciga ah ee khudaarta qaarkood oo ay ku jiraan cayayaan badan. Ka hortagga sunta cayayaanka ayaa kordhin kara halista kansarka, dhibaatooyinka maqaarka, neefta, dhalmo la'aanta, iwm. Haddii aanad waligeed maqlin "liistada dufan ee diisan", waxaad u baahan kartaa inaad akhriso. Kuwani waa cuntooyin ay ku jiraan heerar ka sareeya cayayaanka sunta. Khudaarta qaar ka mid ah liiska waxaa ka mid ah: celery, isbinaajka, basbaaska macaanka ee macaan, qajaar, iwm.
- Haddii aad ogaatid in aad khasaarto khudaarta sababtoo ah bakhtiinta, ka fikir inaad iibsato khudaarta la qaboojiyey. Nafaqada waxay u dhigantaa mid cusub, haddii aan fiicneyn, sababtoo ah waxay ku barafoobaan cusbo-cuslaanta oo ay ku jirto fitamiino iyo macdan. Khudaarta cagaaran waa sahlan tahay in la diyaariyo xataa sababtoo ah waxay horayba u qabsadeen oo ay maydheen.
Sidee ayaad ugu diyaargareysaa?
- Ku dar saliidahaaga qadar yar oo toon ah oo saliid ah, sida saytuunka ama canola.
- Ku darso khudaarta foornada ku jirta xaashida cookie ah oo leh milix, basbaas, wax yar oo saliid ah, iyo wax alla wixii dhir ah oo aad jeceshahay-rosemary, miro, oregano, basil, iwm.
- Haddii aad khudraddaada ku isticmaalayso saladh, waxaad marka hore u kala jajabin kartaa midabkooda oo jilicsan.
- Iska ilaali inaad karkariso khudaarta sababta oo ah tani waxay sababi kartaa fitamiinada in ay u gudbaan biyaha. Tani waxay sidoo kale ka dhigi kartaa inay u muuqdaan kuwo xanaaqsan.
- Iska ilaali in aad ku darto cadar badan oo subag, kareem, farmaajo, labiska salad, ama saliida khudaarta sababta oo ah taasi waxay kor u qaadi kartaa cabbirka kalooriga si weyn-u rogaya cunto yar oo caloriyiin ah oo loo beddelo kalooriye sare.
Sidee ayaad ku heli kartaa qudaarta aan dharka lahayn ee cuntadaada ku jirta?
- Ujeedo inaad cuntid noocyo kala duwan oo khudaar leh. Cunista ku saabsan saddex-ilaa-shan, 1/2 koob oo la kariyey ama 1 koob oo caano ah maalin kasta waxay kordhin doontaa fitamiinada, macdanta, iyo fiyuusigaaga.
- Ku dar khudradda cufan, saladh, suxuunta dhinaca, caleemaha, maraqyada, maraqa iyo borotiinka sare ee khudaarta.
- Ka dhig khudaarta cuntadaada. Cun cunto qado ama casho caano ah, bakeeriga beddelka bakeeriga spaghetti ama ka samee baastada ama zucchini ama bariis aan tayo lahayn.
- Ku dar khudradda cagaarkaaga. Karootada pre-cut, basbaaska, celery, broccoli ama wax kasta oo aad jeceshahay lana dhigo hummus ama guacamole ee borotiinka iyo faytada hodanka ah ee hodanka ku ah carbohydrate yar. Xitaa waxaad ka gedisan kartaa mid ka mid ah kuwan oo ah subaga cows, sida looska duban ama subaga yaryar ee borotiinka iyo faytada hodanka ah.
- Samee 1/2 oo khudaarta cagaaran. Tani waxay kaa caawineysaa inaad yareyso cunto karbohidratka iyo kaloriyada.
Khayraadka:
Ururka Diabetes-ka Maraykanka. Khudaarta aan caajiska ahayn. http://www.diabetes.org/food-and-fitness/food/what-can-ieat/making-healthy-food-choices/non-starchy-chewables.html
Waaxda Beeraha Maraykanka. Maxay muhiim u tahay in la cuno khudaarta. http://www.choosemyplate.gov/food-groups/varezables-why.html
Univeristy Xarunta Macaanka ee Michigan. Maxay muhiim u tahay in la cuno khudaarta. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Kooxda Kala-Shaqaynta Dhammaan 48 miraha iyo khudradda leh xogta haraaga cayayaanka. http://www.ewg.org/foodnews/summary.php